“CROSSFIT TOTAL CONT’D” or…

10! (10-9-8-7-6-5-4-3-2-1)

Ring Dips

Double Unders (*3x Double Unders or 6x Single Unders)

EASTER WORKOUT SCHEDULE:

fRIDAY:  5:30 am, 7:00 am, 8:30 am

SATURDAY: 8:00 am

Meet at HHS track both days.  FMC is closed Friday and Saturday.  Every CrossFit Hendersonville athlete is welcome to attend on Friday whether that is your typical day or not.  Only on Saturday can you bring a friend, family, and kids.  Let’s have some fun in the sun!

PALEO CHEESECAKE

REALLY?  Why wouldn’t you eat Paleo?  Veggies, fruits, lean meats, nuts, seeds, and cheesecake???  Ok, so this is not strict Paleo, but it’s ingredients are a heck of a lot cleaner than the traditional cheesecake.  Look at the two and compare.  See the difference?  1 1/3 c sugar compared to a couple tbsp. agave nectar?  Not to mention all the cream cheese and sour cream thrown in there.  You think that is high quality dairy?  Doubt it.  The Paleo recipe takes whole fruits, good fats like coconut oil and nuts, and makes a much better option for us all!  Check out this site for more recipes like this one.  Here are those ingredients of “THE BAD…”

Cheesecake Factory Cheesecake Recipe

Ingredients:

Crust:

1/4 cup finely chopped pecans
1/4 cup finely chopped walnuts
1/4 cup finely chopped almonds
3/4 cup finely chopped vanilla wafers
2 tablespoons melted butter

Filling:

1 1/2 lbs cream cheese
1 1/3 cups sugar
5 large eggs
16 ounces sour cream
1/4 cup flour
2 teaspoons vanilla extract
2 teaspoons lemon juice

And now check out “THE GOOD” PALEO CHEESECAKE RECIPE

Crust
1 cup Walnuts
1 cup Pecans
5 Medjool Dates
1 tsp Lemon Juice
1 tsp Vanilla
1 tsp Cinnamon
1/4 tsp Sea Salt

Soak the nuts in water for at least one hour. Drain nuts and place all ingredients in a food processor and process until fine. The mixture should look crumbled and begin sticking together. Press crust mixture into the bottom of a 9 inch spring form pan. (I put my hands in two small ziploc bags and pressed it in with my hands, it works really well and doesn’t make a mess.) Set aside and make filling.

Cheesecake Filling
2 cups Raw Cashews
16 oz. Strawberries
3/4 cup Coconut Oil (when liquid)
1-2 tbsp Agave
1 tsp Lemon Juice
1/4 tsp Sea Salt

Soak cashews in water at least one hour. Place coconut oil jar in a pan of hot water to melt into liquid form. Drain Cashews and place in the food processor along with the Agave, Lemon Juice, and Sea Salt. Begin to process the cashews while slowly adding in the liquid coconut oil through the top. Process until mixture is smooth. Add the Strawberries a few pieces at a time, blending until smooth. Pour mixture over the prepared crust, cover with wax paper (I use Glad Press-n-Seal.) Place in the freezer until firm, about 3 hours or overnight, this will set the mixture. Remove and place in the refrigerator at least an hour prior to serving. Makes 16 servings.